The Lying Close Grip Chest Press is a compound exercise that targets the triceps, chest, and shoulders. It’s an excellent exercise for building upper body strength and increasing muscular endurance. In this exercise, a Smith machine is used to provide a stable and controlled lifting environment. By adjusting the weight and positioning of the bar, you can customize the exercise to suit your fitness level and goals.
How to perform Smith Machine Lying Close Grip Chest Press
- Load the machine with the desired weight and set the position of the bar at waist height.
- Place a flat bench beneath the bar and lie down on your back so the bar is directly above your chest.
- Adopt a shoulder-width overhand grip (palms facing forwards) and lift the bar off the hooks, pressing it upwards until your arms are at full extension with a slight bend at your elbows.
- Set the safety bars to the correct height and maintain this as your starting position.
- Inhale and flex at your elbows to lower the bar towards your chest, keeping them close to your body during the descent.
- Continue to lower the bar until almost reaching the bottom range of the machine.
- Pause briefly, then exhale and use your triceps to press the bar back along the same path into its starting position.
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